Beautiful morning for 20 PAX to come out and help me celebrate my two year anniversary with F3. DISCLAIMER PRAYER COP Warm-up The motivator from 8, with horrendous counting by your humble Q master Through the Tunnel X 10 IC The Merkin X 10 IC Abe Vigoda X 10 IC
Month: September 2018
NEVER FORGET!
WEATHER – cool 61 degrees and damp morning but not raining DISCLAIMER PRAYER 8 – Motivators from 8 :46 – 23 LBAC /23 LBAC in rev 9 – Merkins – IC :03 – Mosey 3 laps 9– Burpees – OYO :37 – Lunges (R and L equals one) 9– Merkins
Bingo Wings Boilermaker
3 PAX joined Little Debbie for a workout shamelessly stolen from the previous day’s boilermaker. DISCLAIMER PRAYER COP The regular stuff…LBAC, Abe, Mosey, etc. THE THANG Fran (Modified) 21 Bent Over Rows / 21 Thrusters (w/ 40-60# sandbag), mumblechatter 15… 13… 11… 9… 7… 5… 3… 1… 3 minute recovery
Hey, Hey BOMBS Away!
On a 69 degree, gloomy morning 30 PAX including 2 FNG from Iron Horse joined together to kick the enemy in the teeth by bombing it away. DISCLAIMER PRAYER COP The Warmup The Motivator from 7 TTT x 10 Merican x 10 Willie Mays Hayes x 10 Imperial Walkers x
Insert optional info about the weather, number of pax, etc. DISCLAIMER PRAYER COP Insert information about the warmup. THE THANG Insert information about the workout. Sometimes bulleted lists are handy. MARY Insert information about any additional post-THANG work (if applicable). CIRCLE OF TRUST PRAYER MOLESKIN Insert any personal comments, notes,
Super Hero Suicides
6 PAX showed up for Super Hero Suicides DISCLAIMER PRAYER COP Abe Vigoda, Arm Circles (forward and backwards), TTT, butt kicks, high knees, heel tap, and toe taps THE THANG Parking lot turned into four suicides lines. Run to 1st line and back; complete 20 reps, second line 15 reps,
Coupon to SCHOOL (late post for 8/21)
7 PAX showed up for trip to SCHOOL DISCLAIMER PRAYER COP NA. THE THANG Mosey from band parking lot to SCHOOL with our coupons. Once at SCHOOL we completed many trips, with round of exercises at top and bottom. Some of exercises listed below Good Mornings sit up throws to
Getting back in the groove….. Part deux
Was only 74 degrees, but it was 90% humidity. DISCLAIMER PRAYER COP SSH 20 IC TTT 10 IC LBAC 10 IC both directions. THE THANG Mosey to the base of the hill for a little Tabata Tabata Circuit Routine. Most exercises had a duration of 45 seconds with a 15
Getting back in the groove……
Was a brisk 67 degrees this morning. Where 27 men chose to put feet to earth and get better DISCLAIMER PRAYER COP – SSH 20 IC TTT 10 IC We were slightly interrupted by an exorbitantly long Burpee train to help, in case we were not warm. THE THANG Tabata
Circle of Pain (Late Entry 8-14)
DISCLAIMER PRAYER COP TTT (IC) X 10 Abe Vigoda (IC) X 10 Imperial Walker (IC) X 10 LBACs (IC) X 10, reverse X 10 Merkins (IC) X 10 Slaughter Starter THE THANG Jack Webb/Lt Dan 1 merkin/4 air presses followed by 1 squat/4 lunges 2 merkins/8 air presses followed by